Club Coach 2014 December 6&7, 2014
Club Coach Middle Distance September 10/11, 2016 Dave Christiani, Central Toronto Athletic Club
Club Coach Middle Distance “To coach a top athlete you have to be an explorer. An explorer, because always you must discover something new. When you suppose that you feel protected with what you already know, you no longer have the possibility to overtake your limits.” Renato Canova
Club Coach Middle Distance My Everyday Rules: • There’s more than one way to skin a cat. • Athletes are transient, coaches are forever. • Don’t fall in love with talent. • I’m committed to you, if you’re committed to me. • You are the only constant in their athletic year. Be consistent and positive; always. • Everything works in cycles. • Progress everything, never leave anything behind. Build and maintain. • I’m a technician, not a physiologist, etc. • I defer to the expert1se of others.
Club Coach 2014 December 6&7, 2014
Rules Safety • Break lines/Water fall start • Interference • Advancement • XC Rules (tie breaker/displacers)
Safety • Road Running/safety (reflective gear) • Injury prevention (soft surface, mobility and flexibility, etc.) • The Unexpected - Medical Issues e.g. Heart Arrhythmia unknown medications, asthmatics, low blood sugar, etc.
Safety Training in different Environments: e.g. Climate – “It’s a battle for blood” • In extreme heat more blood is used to transport excessive heat in the core to the skin. • Blood that should be used by the working muscles is taken away to expel heat. • For endurance athletes that is counterproductive to performance. • In cold weather, our bodies attempt to maintain core temperature by shunting blood away from the periphery, thus minimizing heat loss (-20 XC). • Hydration, even in cold weather! Club Coach 2014 December 6&7, 2014
Equipment
• Shoes • Medicine Balls • Hurdles • Mini Hurdles • Yoga Mat • Lactate Analyser • Plyometric Boxes • Ladders • Video Camera • Strength Room • Physio/Massage • Etc.
Event Distances Aerobic/Anaerobic Contribu ons
Anaerobic Anaerobic % of VO2 Event Aerobic Glycolytic Alactic Max 800m 40% 55% 5% 120-125% 1500m 50% 48% 2% 112-114% 3 000m 70% 30% <1% 102-100% 5 000m 80% 20% <1% 97% 10 000m 85-90% 15-10% 0% 98-100% Marathon 95-100% 0-5% 0% 100%
Event Distances Aerobic/Anaerobic Contribu ons Club Coach 2014 December 6&7, 2014
800m Example The race requires a combination of performance factors: strength, raw speed, speed endurance, expertise at utilizing all energy systems, and a sharp tactical sense. It may last anywhere from 1:41.01 (the male world record) to 2:00+ for junior competitors. If ever there was an event that required the two systems to work in concert, it’s the 800m race.
800m Example Wayne Lukas described his prized filly, Take Charge Brandi, as having “… the head of a princess, the butt of a washer woman and a walk like a hooker.” What attributes would you look for in a raw recruit?
800m Example: “More Than One Way to Skin a Cat” Anaerobic Source, Date Aerobic Anaerobic Lactate Alactic Wilson & Horwill, The 66.6% Complete Middle Distance 33.3% (anaerobic training) Runner, 1974 5% 65% Wilt, The Complete 30% (aerobic (anaerobic Canadian Runner, 1977 (speed) endurance) endurance) Martin & Coe, Better Training for Distance 57% 38% 5% Runners, 1997 Bompa, Periodization: The Theory and Methodology of 50.6% 31.4% 18% Training, 1999 Website, Endurance 66% 34% Training, 2006 (anaerobic training) Website, Northwest 43% 57% Runner, 2003 (non-aerobic) Club Coach 2014 December 6&7, 2014
800m Example: The 800m race can be described as having three different phases:
• The model supports a fast departure. Oxygen uptake starts to plateau and is maintained at approximately 90%. • This is accompanied by a speed plateau over 500m. Most world class 800m • runners will begin to build their kick in the final 300 meters,
crossing the VO2 peak. • This accelerates lactic acid accumulation, and as a result, an apparent deceleration over the final 100m.
800m Example:
Evolution of Speed: 800m A Contemporary Model
8.5 8 7.5 7
Speed m/s Speed 6.5 6 1 2 3 4 5 6 7 8 100m Intervals
800m Example:
Rio 800m Splits – Medalists Men 200m Lap Splits
0-200 200-400 400-600 600-800 21
22
23 23.4 Rudisha 1:42.15 Makhloufi 1:42.61 24 23.9
Murphy 1:42.93
25 24.5 25.4 26.1 26.4 Seconds/Lap 26 26 26.6 26
26.3 26.1 27 27
28 Club Coach 2014 December 6&7, 2014
800m Example: Rio 800m Medalists - Women
200m Lap Splits
0-200 200-400 400-600 600-800 26
26.5
27 27.8 Semenya 1:55.28 27.5 27.6 Niyonsaba 1:56.49 27.8 28 Wambui 1:56.89
28.3 Bishop 1:57.02 28.5 29.3 Seconds/Lap 29 29.2
29.5 30 29.4 29.7 30 29.8 30 29.8 30.1 30.1 30.2 30.5
800m Pacing Strategy
• The 2nd lap is always slower (3% either way of even split) • During each of the last 26 world records, the 2nd 400m have been faster than the 1st on only 2 occasions • The 2nd lap time of a world record performance has not improved in 39 years; 1972 Dave Wottle’s WR 1:44.3 (51.4 2nd lap) • David Rudisha’s 1:41.09 = 49.1/52.0. His 1:41.01 had a faster was similar 49.1/52. • His rabbit (training partner, split at 48.20). • Therefore, what is basically a 3.3” improvement in the WR has been achieved by running the first lap significantly faster.
“You want to flirt with crazy but never lose control”
800m Pacing Strategy 1:41.09 David Rudisha 49.1/52.0 +2.9 1:41.11 Wilson Kipketer 49.3/51.8 +2.5 1:41.24 Kipketer 48.3/52.9 +4.6 1:41.73 Kipketer 49.6/52.1 +2.5 1:41.73 Seb Coe 49.7/52.0 +2.3 1:42.33 Coe 50.6/51.7 +1.1 1:43.44 Alberto Juantorena 51.4/52.0 +0.6 1:43.50 Juantorena 50.9/52.6 +1.7 1:43.5+ Rick Wohlhuter 50.7/52.8 +2.1 1:43.7 Marcello Fiasconaro 51.2/52.5 +1.3 1:44.0+ Wohlhuter 51.7/52.3 +0.6 1:44.3 Dave Wo le 52.9/51.4 -1.5 Club Coach 2014 December 6&7, 2014
800m Example Foundation Phase with only 1 Block. This is preparation for the hard training; building up to 90% of maximum mileage. The primary goal is aerobic strength. One tempo session (intervals or continuous) or one lactate shuffle. Working on technique and introducing strength (core & body weight). Maintenance through holidays. Intensity Phase: 2 Blocks, building strength endurance and intensity over 8 weeks. Weekly schedule should include, 1x AP workouts (LI, or Cruise Interval rest shortened), 1 of (MI or SI), 1x Hills/Hilly Run, 2x Strength, 1x TR/10 days (getting faster), and 1x REST. This is the period of highest mileage (10%/week if performance merits) and the intensity builds throughout the phase. Blocks #1 & #2 will have 1x MI/SI @ VV and 1x LI @ Sunnybrook. Short bursts of speed after strength & plyos; 20-30". Specific Phase: Total mileage, plyometrics and strength decreasing in volume (10%/week). Phasing out of Cruise Intervals (getting shorter) and Hills; moving to track workouts specific to event needs (2x/week), but keeping Tempo Runs; getting faster and instead of 3 mile continuous, move to 2 mile + 1 mile fast with rest between. Strength and Plyos decreasing (2x/week) with short bursts of speed afterwards.
800m Example
Racing Phase: Continue trends established in the Specific Phase; Mileage continues to decrease gradually by 10%, faster than race speed workouts, add visualization to workouts, strength training reduced to just 1x weekly. Everything must be perfect. Work on what they need.
Your Turn: 1500m/5000m/10000m Identify its performance characteristics and energy requirements.
How would it differ through the competitive year? (Fall – Summer) Provide a workout example for January, April & June. Club Coach 2014 December 6&7, 2014
Stride Analysis • Biomechanics does not appear to be priority in distance running. • Middle distance coaches are preoccupied with physiology. • Biomechanical analyses in athletics are more common for the power speed events.
Stride Analysis The Running Cycle, commonly divided into 3 phases: • Drive • Recovery • Support I am a forefoot strike proponent!!
Stride Analysis Dar ish So ware iPad Apps: Ubersense Club Coach 2014 December 6&7, 2014
Stride Analysis Your Turn: Some common running form flaws are listed below. Choose any three and for each: Speculate on the root cause(s) of the problem Explain how you would correct the situation • Unbalanced arms • Vertical displacement • Over striding • Heel striking • “Sitting” • Fullback “crashing the line”
Steeplechase Just the Facts # of # Water Men’s Women’ Distance Hurdles Jumps Height s Height 91.4 cm/ 76.2 cm/ 3 000m 28 7 36” 30” 91.4 cm/ 76.2 cm/ 2 000m 18 5 36” 30” 76.2 cm/ 76.2 cm/ 1500m 13 3 30” 30”
Steeplechase Barriers The water jump = 3.66m2 Top bar = 12.7 cm2
Many distance runners and coaches fear injury negotiating the barriers. Club Coach 2014 December 6&7, 2014
Steeplechase Some Thoughts • Often regarded as an undeveloped event • Every year there are athletes who qualify for the NCAA in steeplechase who fail to record times required to qualify in other events. • Potential for injury; fear of getting hurt • The mental barrier is most often more difficult to overcome than the physical one • Peer pressure; “the event you do if you can’t run fast enough in flat distance events.”
Steeplechase Steeplechaser Quali es
• Fearless: must attack the hurdle • Middle distance speed • 5000m Aerobic Strength/train over-distance • Flexibility • Adaptable to unpredictable race conditions • Hurdling in a crowd (race modelling workout)
Steeplechase Skill Training
• Use drills that engrain correct neuromuscular movements • Hurdling form may be ugly at first; it will come “The Ritual” • Always attack the hurdle! • Always run off the hurdle! Club Coach 2014 December 6&7, 2014
Steeplechase Skill Training Start early (January-March) Wall Drills Hurdlers Stretch Neuromuscular Patterning Strength: as many as 35 hurdles! Single hurdle runs (accelerating/clearing) Introduce water jump
Steeplechase Skill Training Teaching Points without Hurdle • Take Hips Tall position. • Drive knee up and heel to buttocks. • Make a short cycle with leg. • Drive down leg quickly to ball of foot.
Steeplechase Skill Training Walking Lead Leg Set up 5 hurdles end to end, the hurdle height lower than race height. Practice snapping your lead leg over the hurdle and back down to the ground. Club Coach 2014 December 6&7, 2014
Steeplechase Skill Training Walking Trail Leg Set up 5 hurdles end to end, the hurdle height lower than race height. Place you lead leg beside hurdle and snap your trail leg over the hurdle.
Steeplechase Skill Training Walkovers The athlete walks over each hurdle alternating legs. Try to keep the trail leg knee as high as possible. This works on the athlete’s flexibility and range of motion in the hips.
Steeplechase Skill Training Water Jump: Start with a Box Horse • Accelerate; “edge and roll” • Stay small and compact over the barrier • Drive the arm opposite the lead leg forward (helps ŵ lift) • Drive “up/out” with the lead leg • Land with 1 foot in the water (trail leg) and with the “drive leg” in front and ready to take the next running step
Club Coach 2014 December 6&7, 2014
Steeplechase Skill Training Water Jump Progression: • Barrier in long jump pit • Hurdles turned backwards
Steeplechase Skill Training: “The Ritual” 1. Skipping and sliding sideways, straight leg over hurdles 2x starting on opposite sides of the hurdle row. 2. Skipping and sliding sideways, bent leg over hurdles 2x starting on opposite sides of the hurdle row. 3. Hands on head, walkovers down the middle of the hurdle row, 2x starting with each leg once. 4. With 2nd and 4th hurdle set 2 notches higher than others over/unders, 2x starting with each leg once. 5. Skipping lead leg 6. Skipping trail leg 7. Wall lead leg drill, with hurdle placed approximately ½ meter from the wall, 10x 8. Trail leg drill, with hurdle approximately 1 meter from the wall, 10x (bring the heel directly to the butt, and then pulled towards the wall). 9. On all 4’s, trail leg circles. 10. Sitting lead leg & arm drill. 11. Strides over 4-5 hurdles
Steeplechase Training April + Combine flat intervals with intervals over hurdles:
• 3 x (5 x 400m) @ 3k/1:1.2//3’, ŵ 1 st, 3rd & 5th interval over hurdles • Any anaerobic workout + 4 x 100m over 3 hurdles/60”
For further information Google: “Improving Steeplechase Results”, by David Vidal “Steeplechase Training & Technique”, by Jeff Hess “Steeplechase Technique”, by Chick Hislop
Club Coach 2014 December 6&7, 2014
Training Principles Gain In Maximum Strength Overtraining & 12 Reversibility
10 Case Study 1st 3 weeks = +5.9% 8 (1.97/week) 2nd 3 weeks = +1.6% 3 Weeks = 5.9% 6 (.53/week) 3rd + = +.25
4 (.08/week) % Gain In Max Strength
2
0
Training Principles Gain In Maximum Strength Overtraining & 12 Reversibility
10 Moral of the Story
8 The adaptive response induced by long-term 3 Weeks = 5.9% training declines with time. 6 I like 2 adaptation weeks + x stabilizations depending 4 % Gain In Max Strength on the length of the Block.
2
0
Training Principles Reversibility or Residual Training
Refers to the retention of adaptations induced by training beyond a given time.
Aerobic Endurance 30 +/- 5 Maximum Strength 30 +/- 5 Maximum Speed 5 +/- 3 Club Coach 2014 December 6&7, 2014
Tac cs/Strategy You’re coaching a runner who has made national standards in the 800m or 1500m. He/she runs well when the pace is steady but has difficulty coping with: a. Surges, and ... b. With a sprint finish.
Suggest workouts or strategies which might help him/her overcome that difficulty.
Energy Systems Review
Basic Ingredients for Endurance Events:
• General Endurance • Aerobic Power (Long and/or Cruise Intervals) • Anaerobic Endurance (Short & Medium Intervals) • Long Run • Tempo Run • Steady State Run • Speed • Strength & Flexibility • Mechanics
Your Turn: Energy Systems Review Define/Explain the purpose and provide an example for each of the following training methods:
• Long Run • Tempo Run • Fartlek • Interval • Steady State Run • Speed • Strength & Flexibility • Mechanics Club Coach 2014 December 6&7, 2014
Energy Systems Review Vocabulary:
• Aerobic Power/VO2 Max/Aerobic Capacity • Anaerobic Lactic/Anaerobic Glycolytic • Anaerobic Alactic
Energy Systems Review Aerobic Power/VO2 Max/Aerobic Capacity Key Reminders: duration of work is >2’; work : rest = 1:.75-1.25 load range is a function of age and race distance The longer runs @ 5k and progressing to fast 3k.
Sample Workouts: 5-7 x 1200m @ 10”< goal pace/2.5’
From the “Ingredients List”, this energy system would include, Long/Cruise intervals (800-2000m) and to some degree Tempo Runs (3-7 miles @ threshold)
Energy Systems Review Anaerobic Lactic Key Reminders: duration of work is 30-90 seconds, work: rest = 1:4, number of repetitions = 2-3, number of sets = 3-6, intensity = 75-95% and the rest between sets = 4-10’
Sample Workouts: • 5 x (400+150) ϖ 400 @ (800m pace)/30” + 150m//4-5’ • 2-4 x (5 x 200m) @ mile/1:1//5’ • 2-3 x (3 x 500m) 500 @ 1500m goal pace/60-75”//6-8’
From the “Ingredients List”, this energy system would include, Short & Medium intervals. Club Coach 2014 December 6&7, 2014
Energy Systems Review Anaerobic Alactic Key Reminders: duration of work is 10-30” work: rest = 1:6, number of repetitions = 4-6, number of sets = 2-3, intensity = 95-100% and the rest between sets = 6-10’
Sample Workouts: • 3 x (150 + 120 + 100 + 90) @ 95-100% of maximum speed/3’//6-8’ • 60/70/80/90/100/110/120 @ 95%-max/RAR
From the “Ingredients List”, this energy system would include, Speed!
Energy Systems Review Your Turn: Design/Provide a workout example of each from your experience.
• Aerobic Power/VO2 Max/Aerobic Capacity • Anaerobic Lactic/Anaerobic Glycolytic • Anaerobic Alactic
Warm Up & Cool Down To Stretch or not to stretch? Have you ever seen a racehorse stretch? Club Coach 2014 December 6&7, 2014
Warm Up
From my perspective, the point of the W/U is to prepare the body for the demands of the workout or race. Sequencing is important, increasing intensity: 1. W/U run 2. Dynamic Drills 3. CNS Activation
Warm Up & Running Drills Dynamic Warm Up (drills) Set 1 General: Walking Hamstring Walking Knee Ups Walking Quad Pull Reach for the Sky Heeling Ankling 2x Gradual Acceleration Over 30-50m
Warm Up & Running Drills Dynamic Warm Up (drills) Set 2 General: Cross Arm Skipping Double Arm Rotation Backwards with Skipping Double Arm Rotation Forwards with Skipping Single Arm Rotation Backwards with Skipping Single Arm Rotation Forwards with Skipping Full Arm Extension with Skipping 2x Gradual Acceleration Over 30-50m
Club Coach 2014 December 6&7, 2014
Warm Up & Running Drills
Set 3 Medial & Multi Dimensional: Sideways Jumping Jacks Hip Rotation Cross Overs Leg Swings (Side to Side – Front/Back – Figure 8) Skipping Backwards 2x Gradual Acceleration Over 50-70m
Warm Up & Running Drills
Set 4 Power Speed Drills: A Skip B Skip C Skip Fast Feet 2x Acceleration Over 70-90m
Warm Up & Running Drills CNS Ac va on Think of proper CNS stimulation as a ramp-up, heightened muscular awareness, fast-twitch activation, or a targeted, high-intensity CNS proprioception. Club Coach 2014 December 6&7, 2014
Warm Up & Running Drills CNS Ac va on • 1 leg balance eyes open – closed for 30”, (holding leg low, bringing knee up, knee up and turned sideways (looking the other way), knee up and leg extended, leg extended backwards, Superman pose arms extended. • 5 x light 2 foot hops in place • 5 x light 2 foot hops forwards • 5 x light 2 foot hops sideways • 5 x light 2 foot hops backwards
Other Running Drills Form Drills are best done early in the season to maximize improvement and then as needed.
• Foot Fire • Sitting Arm Drills (progression) • Abbreviated “B” • Hill Running • Strides (opportunity to improve)
Cross Country • It’s a ‘means to an end’, not the end! (Flotrack poll) • Cross-Country Running is the original extreme sport • A World Championship event since 1973 • A runner who succeeds at Cross-Country is a true distance champion Club Coach 2014 December 6&7, 2014
Cross Country • In Canada, we have a short competitive season, October and November. • In more temperate zones, the season runs from September to March. • In Europe, there is a semi-professional race circuit. • Team competition is the allure of Cross-Country Running
Cross Country • This period in the annual plan lasts for four months, running from mid/late August to early December. • The primary purpose is to develop optimum levels of general endurance, laying the foundation for key performances in June, July and possibly August. • Preparation is for three major competitions, (OFSAA), Athletics Ontario and National Championships. • Throughout the cycle there are other minor meets (invitational) which act as tests to monitor progress in • training. • These competitions are scheduled, no earlier than mid- cycle, to allow for proper preparation and to minimize interruption in the training plan.
Cross Country Your Turn: Cross Country Identify its performance characteristics, energy requirements, and an example of:
• Early Season Week • Mid Season Week • Taper Week Club Coach 2014 December 6&7, 2014
Cross Country Workouts during this cycle provide for most energy systems with emphasis placed on aerobic conditioning, aerobic power, anaerobic threshold training and anaerobic tolerance training.
Cross Country Race Distances – Gender Equity?
Category Distance Senior Men 12 000m Senior Women 10 000m Junior Men 8 000m Junior Women 6 000m Youth Men 4 000m Youth Women 3 000m Midget Boys 3 000m Midget Girls 3 000m Bantam Boys/Girls 2 000m
Cross Country General Prepara on Period In the GPP (foundation phase)of the cross country cycle, workout sessions are characterized by steady state runs and the occasional tempo run (anaerobic threshold). This is preparation for the moderate to hard training; start of build up to 90% of maximum mileage. Working on technique and introducing strength (core & body weight). Club Coach 2014 December 6&7, 2014
Cross Country – GPP Microcycle High Volume/Low Intensity High Volume/Low Intensity
AS (LT) 5-10K pace Amt/Spd, or Alterna ons (see p. Easy Fartlek TR #1 TR #2 TI #1 TI #2 Wednesday 229, Magness) Wednesday 6-12' Split 7-14' Split
Long Run (LR) Amt/Spd 40/50 40/50 45/55 50/55 45/50 50/55 50/55
Mile LS @ Aerobic Support (AS) @ 5k +/- 10"> Goal AP #57
Anaerobic Support (AnS) @ 400m +/-
Direct Endurance Support (DE) @ 3000m +/-
Direct Speed Support (DS) @ 800m +/- HW #1
Specific Speed (SP)
SS Intervals Progression Run 40" ϖ 12' @ SS 40" ϖ 15' @ SS Steady State (SS) Amt/Spd Saturday #1
Alac Sprints (Flat)
CP Hills/Hilly Run
Mileage Goal (minutes) 35/40 35/40 40/45 30/35 40/45 45/50
Cross Country – GPP Sample Week – Early Founda on Phase
Cross Country – GPP Sample Week – Late Foundation Phase
11/12B (1600m @ >RP/3’ + 1200m @ tempo/1’) + (1k @ >RP/3’ + 1200m @ tempo/1’) + (800m >RP/3’ + 1k @ tempo/1’) + 400m (give me everything you’ve got left)
Club Coach 2014 December 6&7, 2014
Cross Country – SPP In the SPP (intensity phase) the emphasis in workouts shifts to
include steady state runs, fartleks, VO2 max training, and tempo runs. This is a period for building strength endurance. The weekly schedule should include, 1x AP workouts (LI) + 1x Hills/Hilly Run, 1x SI or MI, 2x Strength, 1x TR, 1-2x LR and 1x REST. The intensity builds throughout the phase.
Cross Country – SPP
High Volume/Low Intensity Microcycle
AS (LT) 5-10K pace Amt/Spd, or Alterna ons (see p. 229, Magness) TR #3 Wednesday Tempo Intervals
Long Run (LR) Amt/Spd 70% 50/55 55/60 55/60
5 x 1 mile @ 10k Aerobic Support (AS) @ 5k +/- Lactate Shuffle Saturday
Anaerobic Support (AnS) @ 400m +/-
Direct Endurance Support (DE) @ 3000m +/-
Direct Speed Support (DS) @ 800m +/- HW #2 + SE Monday HW #3 Race Model TBA
Specific Speed (SP)
Steady State (SS) Amt/Spd Progression Run #2 Progression Run #3
Cross Country – SPP Sample Week – Intensity Phase
11/12 Boys 4x (tailored to 2015 OFSAA XC course) 15’ w/u + All Sets + … (2 x 200m uphill @ 70%/30”) + (2-4 x hill loop, @ 80% up & max down/3’) + (2 x 200m downhill @ max/30”) Club Coach 2014 December 6&7, 2014
Cross Country – Taper In the final macrocycle, the intensity increases as the main competition period begins; Damage Control!
Cross Country – Taper
Microcycle
AS (LT) 5-10K pace Amt/Spd, or Alterna ons (see p. 229, Magness) TI #1
Long Run (LR) Amt/Spd 50/55
Aerobic Support (AS) @ 5k +/- XC Specific #1 3 x 1 mile
Anaerobic Support (AnS) @ 400m +/- SS Intervals or easy run Con nuous Tempo + SE Direct Endurance Support (DE) @ 3000m +/- Wednesday: op ons. Saturday: Direct Speed Support (DS) @ 800m +/- - 1 mile @ 10k + 1 mile @ 5k + 2 x 1k @ 5k/ - Easy Run + any por on of the previous 2 #1 #3 Specific Speed (SP)
Steady State (SS) Amt/Spd XC Specific #2 REST or easy Shakeout. lac totalling same volume. A Sprints (Flat) Choice of Workouts, - 1200m Breakdown
CP Hills/Hilly Run #2 Monday: 3' week purely as recovery. Many were wasted at AO's. Mileage Goal (minutes) following weekend, It may have been be er to use the Monday: Given the difficulty of the OFSAA race and AO XC being the
Cross Country – Taper
11/12B 12-15’ w/u + sets #1 & 4 then …, (1600m @ XC race pace/4’ + 300m @ 1500m track speed/3’) + (1200m @ 3k track speed/4’ + 300m @ 800m track speed/3’) + (1000m @ 3k track speed/4’ + 200m @ 800m track speed, end of workout) Club Coach 2014 December 6&7, 2014
Sample 2 Week – Taper Taper #1 – 12’ w/u + sets #1 & 4 with hurdle hops before strides + 12’ c/d with Planks @ 30” and MRTYL/Stretch @ Home 1-2 x 2400m alternating Steady State/Race Pace every 400m + 3 x 15” hill sprints
Taper #2 – 12’ w/u + all sets ϖ hurdle hops before strides + 2-3 x 800m @ >RP/3’ + 3 x 100m uphill sprints + 12’ c/d
Pre Race – 15-20 minute w/u + stretching and strides + 10 minutes easy running to conclude.
Blended Workout: 4’ @ tempo pace/4’ easy recovery + 2 x 3’ @ race pace/2’ + 60” @ race pace/ 45” a little faster/ 30” fastest//2’ + 12’ c/d
Cross Country - Junior Accumula on Recovery Accumula on Recovery Accumula on Recovery Accum. Taper Phase/Block High Volume/Low Intensity High Volume/Low Intensity High Volume/Low Intensity Microcycle
AS (LT) 5-10K pace Amt/Spd, or Alterna ons TI #2 Easy Fartlek TR #1 TR #2 TR #3 Tempo TI #1 TI #1 (see p. 229, Magness) Wednesday Wednesday 6-12' Split 7-14' Split Wednesday Intervals
Long Run (LR) Amt/Spd 40/50 40/50 45/55 50/55 45/50 50/55 50/55 70% 50/55 55/60 55/60 50/55 Con nuous Tempo + SE - Easy Run + any por on of #3 Mile LS @ Lactate 5 x 1 mile @ XC Specific Aerobic Support (AS) @ 5k +/- 10"> Goal AP #57 Shuffle 10k Saturday #1 3 x 1 mile Saturday:
Anaerobic Support (AnS) @ 400m +/- - 1200m Breakdown #2
Direct Endurance Support (DE) @ 3000m +/-
Direct Speed Support (DS) @ HW #2 + SE HW #3 Race HW #1 TBA 800m +/- Monday Model the previous 2 op ons. SS Intervals or easy run totalling same volume. Specific Speed (SP) Wednesday:
40" ϖ 12' @ 40" ϖ 15' @ SS Intervals Progression Progression Progression XC Specific - 1 mile @ 10k + 1 mile @ 5k + 2 x 1k @ 5k/3'
Steady State (SS) Amt/Spd #1 SS SS Saturday Run #1 Run #2 Run #3 #2
lac A Sprints (Flat) use the week purely as recovery. Many were wasted at AO's.
CP Hills/Hilly Run REST or easy Shakeout. Choice of Workouts,
Mileage Goal (minutes) 35/40 35/40 40/45 30/35 40/45 45/50 Monday: Monday: Given the difficulty of the OFSAA race and AO XC being the following weekend, It may have been be er to
Ancillary Training • When? • What? • How Much? Club Coach 2014 December 6&7, 2014
Ancillary Training Strength – core/balance/weights/plyometric (functional transfer to speed) (maximum recruitment) Cross training (bike, elliptigo & pool) Hills – power/speed/strength Sport Psychology/Performance Coach Flexibility/Yoga Nutrition Hydration
Ancillary Training - Strength
Ancillary Training - Strength Club Coach 2014 December 6&7, 2014
Ancillary Training Post Activation Potentiation (PAP) Functional Strength 2 sessions/week – strength & strength + core • ... there may be a performance enhancing effect by incorporating some intense weight training or plyometric exercises into a warm up or workout. • Motor unit (MU) excitability is heightened, resulting in recruitment of some high threshold fast MU that would otherwise be inactive.
Ancillary Training Strength Workouts (muscle endurance) Leg Circuit (LC) #1: Tuesdays/Thursdays & Saturdays Before Workouts (Dec. 19 – Jan. 16) Consistent Tempo 1:1:1 (lower 1: hold for 1: lift in 1)
Progressing with more as strength increases (see plan)
• Front Lunge ŵ Twist (twist in direction of front leg, alternating legs) • Body Squat (½ squat ŵ hands up) • Running Step-Ups (starting ŵ low step, 1350 leg angle, working to • higher step, good running arms) • Rocket Jumps (neutral foot) • Push-Ups ŵ a Clap • Lateral Step-Up
Ancillary Training Strength Workouts (muscle endurance) Leg Circuit (LC) #2 = LC #1+ Tuesdays/Thursdays & Saturdays Before Workouts (LC#2 – Jan. 23 – Feb. 20) Consistent Tempo 1:1:1 (lower 1: hold for 1: lift in 1) Progressing with more as strength increases.
• Single Leg Squat (in running position, or leg extended in front) • Scorpions (prone, arms out @ 900, feet to hands) • Iron Cross (same as above, but supine) • Russian Hamstring (supine, up on arms, one foot on ground, • shoot hips up) • Body Squats (½ squat) Club Coach 2014 December 6&7, 2014
Ancillary Training
Strength Workouts (muscle endurance) Leg Circuit (LC) #3 = LC #2+ Tuesdays/ Thursdays & Saturdays Before Workouts (LC#3 –Feb. 27+) Explosive Tempo 1-2:1:<1 (lower 1-2: hold for 1: lift in <1) • Single Leg Squat (in running position, or leg extended in front) • Body Squats (½ squat) • Lateral Step-Up • Rocket Jumps (neutral foot) • Mini Hurdle double/single leg hops
Ancillary Training MRTYL Routine #1: 2x Weekly – Mondays & Wednesdays Progressing with more as strength increases. • Clams (raise to 60o angle) – 10x each leg • Lateral Leg Raises (raise to 450) • Ins and Outs (Donkey Kicks) – 10x • Straight Leg Circles on Knee – 10x • Donkey Whips – 10x • Fire Hydrant – 10x • Knee Circle Fwd – 10x • Knee Circle Bwd – 10x • Low Level Twist – 10x • Swimming – 20x • Linear Leg Swing – 10x • Linear Leg Swing, Bent Knee – 10x • + Yoga stretches (always ends ŵ Big 7/10)
Ancillary Training MRTYL Routine #2 = MRTYL #1+: Progressing with more as strength increases.
• Prone: opposite arms, opposite leg lifts • Butterflies • Medicine Ball – Haybales • Medicine Ball – Hamstring Flip • Medicine Ball – Catch & Throw (always ends ŵ Big 7/10) Club Coach 2014 December 6&7, 2014
Ancillary Training MRTYL/Stretch Routine: Progressing with more as strength increases. • Lateral Leg Raises (raise to 450) – 10x neutral foot, 10x toe up, 10x toe down • Fire Hydrant (lift leg so knee is level ŵ hip and thigh parallel to the ground) – 20x • Low Level Twist ((lying on back, legs @ 450 scissor legs over and under) – 40x • Swimming (prone, legs & arms raised, swimming action ŵ legs & arms) – 40x • Butterflies – 30x
• Core Hip Flexor (x3), Lunge position arm overhead and tilt, sitting hands in front, sitting elbow drop to side. • Lying on Back, rotate knees to side, bottom foot on top knee, ITB stretch • 4 point Piriformis
(always ends ŵ Big 7/10)
Ancillary Training
Planks: 2x Weekly Monday/Wednesday (starting 30”, progressing to 45”, 60” & 90”) • Prone • Left Elbow • Supine • Right Elbow
Ancillary Training Balance Drills
CNS Activation Club Coach 2014 December 6&7, 2014
Ancillary Training Mental Fitness – I defer to the exper se of others
“I feel like looking back at the race, even though it would of felt amazing to come top 7, I still cannot get over how calm I was and how I've never been less nervous for a race, surprisingly, compared to where I was a year or so ago. I honestly don't think I've ever enjoyed racing this much and I've learnt so much mentally now with how I should think going into a race because I didn't really expect much or think too hard about the outcome other than to just race and see what happens.”
Ancillary Training Mental Fitness F.E.A.R./Centering/Scrip ng Energy Management When stressed/nervous we expend a great deal of emotional energy. In situations like these, it’s useful to step back and become an observer. Relaxation drills, e.g. centering, are helpful. Disconnect – step back and observe what is happening to me; F.E.A.R. (false evidence appearing real) Choose – choose how you want to respond. Act – take action which will support your choice.
Imagination Most sport psychologists agree imagery is the language of performance; it is more powerful than willpower. As far as your body is concerned, imagery is real. Alfred Hitchcock used to say that when he finished writing a script, he could see the whole movie in his mind’s eye. “You can’t do what you can’t imagine.”
Ancillary Training Mental Fitness F.E.A.R./Centering/Scrip ng Imagination/Scripting: 800m Start off with the gun, positioned up in lead pack, torso in order (tall and looking strong), have an excellent start, keeping back (don’t go to the lead) on the first lap, the pace the same as everyone in the lead pack. I will not expel all ENERGY; keep it controlled. On second lap, I’ll start to move up (passing one or two people), torso still tall and strong, breathing controlled, focused on race by not looking at other distractions (will always keep eyes in one place). On the 3rd lap, my pace increases in speed, but still in control. I will not panic; my face will be relaxed and calm. On the 4th lap, the FINAL lap, I will go as fast as I possibly can, arms pumping high, trying to master form but still focusing on the race by keeping a controlled state of mind, body, and form. In the last 100m all left over energy will be used! Club Coach 2014 December 6&7, 2014
Ancillary Training Mental Fitness F.E.A.R./Centering/Scrip ng Your Turn: An athlete you have coached for several years has had little success since graduating to the senior ranks. He/she still performs well in local meets, though not at the level of his/ her early promise. A major problem is that the athlete
always “chokes” in the important meets.
What are the possible causes? Suggest strategies which might help him/her overcome that difficulty.
Seasonal Planning Know where you’re going!
• Athlete description and training calendar • Competitive calendar • Phases/Periods/Blocks • How many peaks? 1, 2 or 3? • Training objectives and loads • Tentative workout schedule
Seasonal Planning – Indoors
Phase/Block
1 2 1 2 3 4 1 2 3 4 1 2 3 4 1 2 Microcycle
AS (LT) 5-10K pace Amt/Spd, or Sprint Tempo B Sprint Tempo B2 Sprint Tempo D Fartlek #141 Foxy Frog Racing Alterna ons (see p. 229, Magness) Saturday Saturday Saturday
Long Run (LR) Amt/Spd 45-60' 45-60' + Stuff 45-60' + Stuff 35-45' 45-60' + Stuff 45-60' + Stuff 45-60' + Stuff 35-45'
Lactate Fartlek2 @ 3k Lactate Trns/Blnd 3k/ Aerobic Support (AS) @ 5k +/- AP #5 AP #611 Alterna on #1 Alterna on #2 Shuffle2 #1 Saturday Shuffle1 #1 1500m LS2 LS#6 Wednesday
Anaerobic Support (AnS) APR #51 Wednesday AnT AnT #46 APR #1 Monday AnT Blended #10 Race Modelling @ 400m +/- (AnS) #47 Wednesday (AnS) #472 Saturday
Direct Endurance Support (DE) @ 3000m +/-
Direct Speed Support (DS) @ Blended #2 Blended #22 800m +/-
Specific Speed (SP)
Steady State (SS) Amt/Spd
(2x60)(2x80) (2x60)(2x80) lac 5 x 80m FS 3 x 80m FS A Sprints (Flat) (2x100) (2x100)
CP Hills/Hilly Run 8 x 10" HS 10 x 10" HS 8 x 10" + 1 x 20" 8 x 10" + 1 x 20"
40-55' 40-55' + Stuff 40-55' + Stuff 30-40' 35-50' 35-50' + Stuff 35-50' + Stuff 30-40' Mileage Goal (minutes) Club Coach 2014 December 6&7, 2014
Seasonal Planning – Outdoors
Taper/Recovery Maintenance Phase/Block
2 3 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 6 Microcycle
TP #171 + Speed Easy Run + Fartlek #153 AS (LT) 5-10K pace Amt/Spd, or Sprint TP #124 Monday Speed Tempos Speed Tempos Tempo Fartlek #152 TP #125 Tempos @ 3k/5k Tempos Pick-ups Monday
Long Run (LR) Amt/Spd 45-60' + Stuff 45-60' + Stuff 35-40' 40-50'
AnT #54 Aerobic Support (AS) @ 3k +/- Wednesday
Anaerobic Support (AnS) @ Blended #2 Event Specific Prep 200m +/- Wednesday Wednesday
Direct Endurance Support (DE) @ Blended #12 Blended #13 AnT #44 AnT #45 AnT #41 AnT #48 AnT #51 1500m +/- Saturday Saturday Saturday Saturday Saturday Saturday Saturday
Direct Speed Support (DS) @ AnT #52 AnT #46 AnT #54 400m +/- Wednesday Wednesday Wednesday
AnT #55 Event Specific Prep Event Specific Prep 800m Taper #2 Specific Speed (SP) CP Saturday CP Saturday Wednesday Saturday Bld #16 Saturday Monday
Steady State (SS) Amt/Spd
lac 3 x 80m 1 x A Sprints (Flat) (4x100) (150/200) 150 (4x100) (150/200)
CP Hills/Hilly Run 3 x 10" + 3 x 15"
35-50' 35-50' 35-50' 30-40' 35-45' 40 35 40 40 35 30 Mileage Goal (minutes)
Seasonal Planning Know where you’re going! Athlete Description and Training Calendar
Identify the parameters around which you’re working: • Age & developmental maturity • Current fitness status • Event demands • Number of workouts a week • Structure & length of competitive season • Where you’re training (what on?) • Season’s peak period
If you’re really bold, race the events which matches the focus of the current block, e.g. 400m AS = 1500m, 400m AnS = 100m.
Seasonal Planning Know where you’re going! Athlete Description and Training Calendar
Identify the parameters around which you’re working.
Where do they fit on the Fast/Slow Twitch Continuum? It can make a difference to the adaptations they make.
Club Coach 2014 December 6&7, 2014
Seasonal Planning Know where you’re going! Athlete Description and Training Calendar
When athletes are not competing, there are:
• 3 directed sessions together per week (VO2 max and/or AnT, AnPr) st • 2-5 sessions (age dependent) of runs at O2 1 threshold of various lengths (age dependent), depending upon the intensity of the preceding workout. One session will be followed/preceded by 15 minutes of Plyometrics (maintenance) • 1-2 sessions of anaerobic threshold training (AnTT) • 1 day of rest
Seasonal Planning Know where you’re going! Competitive Calendar Racing Schedule Location Date
Gina Relays Hillsdale April 28-30
TDSB Toronto May 18-25
OFSAA Toronto June 4-6
AO Junior/Senior Windsor July 12/13
Hamilton Twilight McMaster U. June 16
RCLDS London June 21 National Junior/Senior Edmonton July 1-5 AO BMY Niagara Falls
National Youth Ste. Therese
Seasonal Planning: Example #1 Dates Months December January February March April May June July Week Dates
Competitions
Priority Training Periods Phases
Macrocycles
Microcycles
Physical Prep Aerobic
Aerobic Cap.
Anaerobic
Speed
Strength
Flexibility
Nutrition
Blood Test
Massage
Peaking Index Volume
Intensity
% Emphasis Physical
Mental
Techniques
Tactics/Strategy Club Coach 2014 December 6&7, 2014
Seasonal Planning: Example #2
Week # Date Macros & Recovery Strength Theme Tuesday Thursday Saturday Race % Load Blocks
1 02/14
02/21 2
3 02/28
4 03/07
03/14 5
6 03/21
5 03/28
8 04/04
9 04/11
10 04/18
11 04/25
12 05/02 13 05/09 14 05/16 15 05/23
16 05/30
17 06/06
18 06/13
19 06/20
20 06/27 21 07/04
Seasonal Planning: Phases
General Preparation Phase (Foundation)
The emphasis is building the foundation for all subsequent training. It begins with aerobic conditioning but also aerobic power, strength and general speed.
• Increasing total mileage • 1-2 long runs per week (depending on age) • Introducing LT & SS runs • Anaerobic work in the form of hills introduced progressively
Seasonal Planning: Phases
Specific Preparation Phase
The emphasis switches from general endurance to more speed endurance and longer aerobic power workouts; fine tuning of the general endurance and general speed begin.
• Mileage is reduced slightly • Long runs, LT & SS used only as maintenance • More at RP introduced progressively
Club Coach 2014 December 6&7, 2014
Seasonal Planning: Phases
Competition Phase
It’s all about having the components assemble for peak performance. The goal is to enhance specific race endurance and specific speed endurance.
• Mileage is reduced slightly again • Long runs, LT & SS used only as maintenance in events where it’s of central importance • More at RP introduced progressively; e.g. race modeling workouts • Workouts are less dense, more recovery time, and more time between intense workouts; e.g. 1 intense workout per week.
Seasonal Planning The Art of Coaching
• Periodized (conventional/stepped/consecutive) • Concurrent • Block • Multifaceted
Seasonal Planning Know where you’re going! Phases & Periods
Periodization: The division of the training year/time into periods to outline progression and to meet training objectives.
Microcycle: A week of training.
Macrocycle: A series of microcycles linked together by a training theme.
Mesocycle: One season.
Training Block: A training cycle of highly concentrated specialized workloads. Club Coach 2014 December 6&7, 2014
Seasonal Planning Know where you’re going! Periodization (conventional/stepped/consecutive)
3:1 Loading Chart
120
100
80
60
40 Percentage of maximum load Percentage 20
0 Week1 Week 2 Week 3 Week 4 Series1 60 80 100 50
Seasonal Planning Know where you’re going! Periodization (conventional/stepped/consecutive)
Seasonal Planning Know where you’re going! Periodization (conventional/stepped/consecutive) Training Loads
Intensity Across Easy Microcycle Intensity Across Hard Microcycle
8 8 7 7 6 6 5 5 4 4 3 3 2 Intensity
Intensity 2 1 1 0 0 M T W T F S S M T W T F S S Weekdays Weekdays
120 100 80 60 40 20 0 % of Maximum %of 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 Microcycle # Club Coach 2014 December 6&7, 2014
Seasonal Planning Know where you’re going! Phases & Periods – Supercompensation
• In order to insure a positive training effect, it is recommended that coaches follow a 3:1 loading ratio. • 3:1 means three weeks of building and one week of recovery *Involution = intensification of production
Seasonal Planning Know where you’re going! Concurrent Model “This is a model where all energy systems and physical characteristics that are important for achieving the desired end performance are trained concurrently, throughout the season.” Greg Wells, Superbodies
+’s: you never lose fitness in any area, long term more comprehensive overall fitness, change in training stimulus more interesting
-’s: slower rate of progress, adaptations blocked when training incompatible energy systems – ‘interference effect’ – chemical inductors blunt improvements.
Seasonal Planning Know where you’re going! Block Periodization – Training Loads Its the sequencing of specialized training cycles, i.e. blocks, which contain highly concentrated workloads directed to a minimal number of targeted abilities. Reversibility or Residual Training – This is Key!!!
Refers to the retention of adaptations induced by training beyond a given time.
Aerobic Endurance 30 +/- 5 Maximum Strength 30 +/- 5 Maximum Speed 5 +/- 3 Club Coach 2014 December 6&7, 2014
Seasonal Planning Know where you’re going! Block Periodization – Training Loads
Megan's Summer 2009
Build up 120
100 Accumulation
80
60 Intensification Percentage 40 Taper 20
0 Maitnence Weeks
Seasonal Planning Know where you’re going! Block Periodization – Training Loads (junior)
Athlete A - 800m Week # Date Races 120 1 December 31 Accumulation 100 2 January 7 Accumulation 80 Accummula 3 January 14 Accumulation 60 on 4 January 21 Intensification
% Load Intensifica 5 January 28 Intensification 40 on 6 February 4 Intensification 20 Recovery 7 February 11 0 AO (<17) 1 2 3 4 5 6 7 8 9 8 February 18 Accumulation Week # Recovery 9 February 25 AO (<20)
Seasonal Planning Know where you’re going! Block Periodization – Training Loads (adult)
Senior Indoor 5000m - Block #1
120
100
80 Accummulation
Intensification 60
% Load Load % Taper 40
20
0 1 2 3 4 5 6 7 8 9 10 Week # Club Coach 2014 December 6&7, 2014
Seasonal Planning Know where you’re going! Multifaceted “No matter how successful you are, change is always good. There can never be a status quo.” Billy Beane
! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Specific' ! ! ! ! ! ! ! ! ! !!!!!!!Direct'''''''''''''''Direct!!!!!!!!!!!!!!!! ! ! ! ! ! !!!!!!!!!Endurance'' ''''''Speed' Support'1!' ''''Support'1"' ''''''''''''''''' ''''''''''''''''''''''''''Aerobic''''''''''''''''Anaerobic' ''''''''''''''''''''''''''Support''''''''''''''''''Support' ' '2!' ' ' ''''2" ' '' '''''''''''General'Endurance'''''''''''General'Speed'''''' lac ' ''''' ' ' ' ' A '
Seasonal Planning Taper Six characteristics common to successful tapers include: • The training volume is reduced • The training intensity remains high • The density of the workout is reduced; increasing recovery • The duration can vary between 4 – 21 days • Taper workouts are highly specific to the event • Maintain muscle tension
Tuesday Thursday Saturday Taper Style
TPR #3 LR AP#35 Linear
TPR #1 Travel National XC Fast Decay
TPR #3 (800m + 600m + 400m + 200m + 400m + 300m) TPR #1 (1 x 1000m) + (1 x 500m) + (2 x 200m) + (2 x 100m), ŵ 1000m @ goal 3k, 500m @ goal 1500m and 200m @ goal 800m AP#35 4 x 400m @ 5k/60” + 1 mile @ 5k/60” + 4 x 400m @ 5k/60”
Seasonal Planning
Taper – The Fish Diagram When you’re fit and rested, At your maximum training fatigue goes away very quickly, volumes, prior to tapering, and fitness decreases very you are the fittest. slowly. The bonus is your body super compensates and times Your body in drop like lead balloons. balance.
At your maximum training volumes, prior to tapering, your body is in a maximum fatigued state. Club Coach 2014 December 6&7, 2014
Seasonal Planning Your Turn: Choose one of the following events, 800m or 3000m, and design three weeks for different parts of their seasonal outdoor plan; the 1st week in April, the 1st week in May and the 1st week in June. Your athlete is female, 16 years of age, an accomplished runner and is aiming to make the OFSAA 800m final at the end of the 1st week in June.
Seasonal Planning
Final Thoughts
Even though you could plan ‘til the cows come home, you have to remain flexible. • Injuries • Illness • More recovery is required
Prac ce Planning Blending Energy Systems Typical Compatible Combinations of Different Workouts
Aerobic Endurance & Alactic Sprint Ability
Aerobic Endurance & Strength Endurance
Anaerobic (glycolitic) Endurance & Anaerobic Strength Endurance
Alactic Sprint Ability & Explosive Strength Club Coach 2014 December 6&7, 2014
Prac ce Planning Structure of a Week • Generally three workouts a week • Don’t be a slave to routine, M/W/S, be open to other arrangements • Speed/Skill should occur early in the week when athletes are fresh (ideally, but not always possible) • Endurance workouts should occur at the end of the week as they contribute to recovery • Core exercises can be part of each workout
Prac ce Planning Structure of a Week Theme: Anaerobic Support (speed endurance)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
28 29 30 31 1 2 3
20:33 74/74// 52.3/43.6/24.2/ 12// 43/45/45/ 42/43// 26/25/25/25/25// 52.8/43.3/25.2/ 11.7//
Long Run ŵ Tempo Workout @ MPS: 2 x Intervals 5'+4'+3'+2'+1' (2 x 500m @ 1500m) (400+300+200+100)
+ (5 x 300m @ @ 800m and 800m) + (5 x 200m getting faster faster)
Prac ce Planning Structure of a Prac ce INTRODUCTION: What are we going to do today?
WARM UP: Preparing the body to be active
MAIN PART: “Meat” of the practice - skill and energy system development
COOL DOWN: Decreasing intensity and stretching out
CONCLUSION: Important announcements Club Coach 2014 December 6&7, 2014
Prac ce Planning The Main Part The main part should be sequenced as follows: • New skills or techniques • Skills that require balance and coordination • Speed • Speed endurance • Strength • Strength endurance • Aerobic endurance • Skills that have already been learned • Flexibility
Prac ce Planning Prac ce Example Workout Design
You’re looking to embarrass the body. Training Stimulus Adaptation (given adequate recovery & nutrition)
Typical List of Manipulators for Progression • Repetition distance • Total volume • Rest between interval (density) • Speed
Prac ce Planning Prac ce Example Workout Design
You’re looking to embarrass the body. Training Stimulus Adaptation (given adequate recovery & nutrition)
However, you can challenge the runner in many other ways! • Speed within the repetitions, e.g. 2400m alternating SS & RP every 400m • Recovery Length (between reps and sets) • Recovery Activity (standing/jogging/roll on) • Terrain (hill/soft/hard/variable) • Surges • Stuff (inserting hills, sprints, plyometric into a repeat) • Fasting (simulating glycogen depletion)
Club Coach 2014 December 6&7, 2014
Prac ce Planning Prac ce Example #1 Indoor800m/AS&AnS/Block#2/Wk2of4/MedèHigh/2nd Time
w/u = 15’ + all sets (2-3 x 200m @400m/2’ + 300m//5’) (2-3 x 150m faster/1.5’ + 250m//5’) (2-3 x 100m faster/1’ + 200m//5’) + Planks @ 80” + 15-20’ c/d
Post Workout: • High carbo snack + energy drink • Ice Bath? • High carbo dinner
Prac ce Planning Prac ce Example #2 Outdoor800m/DE&DS/Block#2/Wk3of5/Med/1st Time
w/u = 10’ + Leg Circuit + sets #1 & 4 (600+400+300+200+200+100 ϖ same distance recovery//4’) (300+200+100+50+50 ϖ same distance recovery) + Planks @ 70” + 15-20’ c/d
Post Workout: • High carbo snack + energy drink • Ice Bath? • High carbo dinner
Prac ce Planning Prac ce Example #3 Outdoor800m/Specific/Block#3/Wk1of3/Low/1st Time
w/u = 15’ last ϖ 5’ @ tempo + Hybrid Leg Circuit + all sets 2 x (500m @ 800m goal/100m walk + 200m kick/6-8’) + Planks @ 70” + 15-20’ c/d
Post Workout: • High carbo snack + energy drink • Ice Bath • High carbo dinner Club Coach 2014 December 6&7, 2014
Practice Planning The Art of Coaching Be Creative! Boring Example!! Experiment!! • 3 x (6x400 @ 3000m/45”//3’)
Interesting Example!! • 5’ pick-up in w/up • 3-6 x mile/2-3’ alternating 3k/10k/5k/10k every 400m • 3 x 30-40” hill/jog back recovery
Race Management Day of Compe on “Taking care of business/I’m in Control”
See Handout
Race Management Coach’s Role
Your job is to eliminate all possible stress!
• Remind athlete’s to focus on their “script” • F.E.A.R. • Confidence comes from knowing you’ve done the work. Club Coach 2014 December 6&7, 2014
Club Coach Some useful resources: Books Periodization: Theory and Methodology of Training, Tudor Bompa Block Periodization: Breakthrough in Sport Training, Vladimir Issurin Tapering and Peaking for Optimal Performance, Inigo Mujika The Education of a Coach, David Halberstam They Call Me Coach, John Wooden ŵ Jack Tobin Superbodies: Peak Performance Secrets From the World’s Best Athletes, Greg Wells The Science of Running, Steve Magness Training For Young Distance Runners, Larry Green & Russell Pate
Club Coach Some useful resources:
Websites Canadian Sport Centre Ontario (CSC Ontario), www.csontario.ca Coaches Association of Canada, www.coach.ca The Canadian Athletics Coaching Centre, www.athleticscoaching.ca/ International Association of Athletic Federations (IAAF), www.IAAF.org Notre Dame University Strength & Conditioning Videos, www.und.com/strength/nd-strength-examples.html New Interval Training, http://www.newintervaltraining.com/ New York Road Runners, http://www.nyrrfoundation.org/ycr/ars/index.asp Coach Jay Johnson, http://www.coachjayjohnson.com/
Club Coach Middle Distance Some useful resources: Articles: David Vidal, “Improving Steeplechase Results” Chick Hislop, “Steeplechase Technique” Jeff Hess, “Steeplechase Training & Technique” David Harmer, “Unravelling the 800-Meter Race” Paul Schmidt, “Tactics in Middle Distance Running”
Club Coach 2014 December 6&7, 2014
Club Coach Middle Distance
Thank You & Good Luck! [email protected]